Do you ever feel sad, anxious, have a feeling of hopelessness, or pessimism? Sometimes you wake up early in the morning, unable to go back to sleep or even have difficulty falling asleep. Well, some of these signs such as restlessness, irritability, difficulty remembering and making decisions, also thoughts of death or suicide and suicide attempts, all are a sign of depression. Study has found that rates of depression tend to rise in men, especially smokers because they get less folate. A plant-based diet and foods may help as part of your overall treatment according to studies done.

Omega 3 fatty acid found in fish like salmon, sardines, mackerel, and tuna. This is a rich source of fatty acids which includes alpha-linoleic that help with a depressed mood. Studies have found a higher rate of depressive disorder in people that don’t eat enough omega-3’s.

A lack of Vitamin D where a study found that the likelihood of having depression is higher in people with low levels of vitamin D. The most natural way for vitamin D is exposing your body to the sun and eating cheese, egg yolks and most dairy products.

Eating a Mediterranean diet for B vitamins and all the vitamins mentioned, help the link between the vitamins found in the diet and depression. The Mediterranean diet is made up of legumes, nuts, many fruits, dark green vegetables which have folate. Vitamin B12 is found in lean low-fat animal products such as grass-fed beef, cage-free chicken and low-fat dairy products such as yogurt which include an amino acid called tryptophan which helps to make serotonin. Eating these food several times a day will help to clear your mind and boost your energy. Eating a plant-based diet is more effective than taking supplements because it is least effective on the body, so it is best to focus on the diet and food.

People who are overweight and obese may be more likely to become depressed and depressed people are likely to become overweight and obese. The result of changes in your immune system and hormones can cause depression. The good news is that a nutritious plant-based diet with the foods that I have included in the article will help you to stay healthy at a weight that is right for your body type. Also, alcohol, drinks, and foods loaded with caffeine can trigger anxiety which will make it difficult to sleep at night. Try cutting back on being caffeine free which will help with a good night sleep. Try not to eat late at night also. A healthy lifestyle will help in your overall well-being for a new you.

Sr. Contributor: Beverly is a graduate of the Institute of Integrative Nutrition/SUNY Purchase as an Integrative Nutrition Health Coach. Beverly practices a holistic approach to health and wellness... Change your diet Change your life.